Approximately 25 million people around the world are doing desk and desktop jobs. The three most health-affecting aspects of these kinds of jobs are
Sitting for a long time
Using headphones
Screen time
Why Sitting is the new smoking:
Some researches proved that sitting for long hours affects our bodies almost in the same way excessive smoking and drinking affect them. First of all human bodies are built to stand up straight. Our bodies are structured and leg muscles are built in such a way as to bear our weight. The heart and cardiovascular system work more effectively when we stand up straight. Our bowel also functions more efficiently when we are upright.
But when we sit for long hours our body weight will be burdened on our spinal cord which is the main reason for spinal issues in people who sit for long hours. Not only this affects the spinal cord but also our digestive system. The wrong posture will increase the pressure on internal organs which finally leads to decreasing in metabolism and results in so many gastronomical issues.
Although it sounds less convincing people who sit for a long time are most prone to anxiety and depression. This is because people who sit for a long time tend to miss the positive effects of physical activities. Just like any other thing which will go in vain if we don't use it properly the same way sitting for long hours can lead to the weakening of the large leg and gluteal muscles. These muscles are really important to stand and walk.
The best possible thing we can follow is to stand for at least a few hours while working.
To take steps instead of stairs.
We can make some small mottos like we should walk all the time that we spend on taking calls or using social media.
We can even install our work set up on a treadmill.
Take small breaks in between work and do some stretches or take a quick walk.
We can even use smartwatches to track our activity and alert us if we are sitting for a long time.
We can go for standing desks instead of conventional ones so that we can work standing.
How using earphones affects our bodies:
Most of us have a habit of listening to music while taking an early morning walk, traveling, reading, working, cooking, etc. Earphones/ Headsets are the most preferred audio options to attend meetings or answer calls. But before anything according to WHO more than 1 billion adults are at risk of hearing loss due to excessive use of earphones. This is terrifying, right?
The two important factors to consider while using earphones are the Volume and the Duration we are using them.
Effects of wearing earphones for a long time: Sharing earphones may transfer germs from one person to other. Also, earphones are exposed to germs as they are exposed to too many places where they are kept which may cause ear infections when we use them. Wearing earphones for a long time increases the production of ear wax. It also has bad effects on the brain.
Effects of loud sound: Earphones produce sound waves that reach our ears, making our eardrums vibrate. These vibrations reach the inner chambers of the ear called the cochlea which is filled with fluid and consists of thousands of small hairs. The vibrations from earphones even vibrate these tiny hairs. This makes the hair cells eventually lose their sensitivity to vibration. Sometimes the loud music also results in the cells bending or folding over which leads to the sensation of temporary hearing loss. Sometimes these hair cells may not recover.
Sanitize earphones regularly.
Try to maintain a personal headset and not share it with others.
Keep the volume low.
Prefer over-the-ear-model.
Avoid using earphones in public, the noises from outside add decibel level to sound which is not good for eardrums.
How long screen time affects our bodies:
Humans didn't evolve to stare at bright screens all day. Almost 58% of people who work on computers are suffering from Computer Vision Syndrome. Which includes symptoms like eyestrain, blurred vision, headaches, and neck & back pain. Screen time also plays a role in An increase in cases of nearsightedness.
Screens emit a mix of red, green, and blue light - similar colors in sunlight. Our circadian rhythms are most sensitive to blue light. But the major issue arises when the sun sets. During the night our bodies release melatonin which helps us feel tired and fall asleep. But many studies have found that blue light from screens can disturb this process.
In a survey participants who spent 4 hours reading e-books before bed for 5 nights produced 55% less melatonin than participants who read print books. Less melatonin production automatically makes a person take more time to fall asleep which affects the activities of the next day.
Dedicate a few hours a week to the family where everyone should stay away from screens and spend quality time.
Keep bedroom screen-free.
Switch to printed books instead of e-books.
Give more importance to physical activities instead of video games.
There are many applications available that track our screen time and alert us when we cross the daily limit.
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